Surya Namaskar

Surya Namaskar is a complete yoga exercise for the whole body. It is a combination of both Yoga and Pranayama. Surya means Sun and Namaskar means Salutation. So the exercise is also called Sun Salutation. Because Surya Namaskar is a complete body exercise, it provides exercise to most parts of the body, and it is suitable for all ages of people.

Benefits of Surya Namaskar:

  1. The “to and fro” movements of the exercise offer flexibility of the spine and other large muscles.
  2. Helps to reduce abdominal fat.
  3. Helps and improves other systems like blood circulation in the heart and other parts of the body.
  4. Improves nervous system and the digestive system


STEP 1: Stand on your yoga mats and bring your palms together in prayer position. Exhale.
STEP 2: As you inhale, raise your arms overhead, keeping your palms together.
STEP 3: Exhale and then bend forward until your hands touch your feet.
STEP 4: As you inhale, step the right leg back, arch back and lift your chin.
STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.
STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.
STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.
STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
STEP 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.
STEP 10: Exhale and then bend forward until your hands touch your feet.
STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
STEP 12: Exhaling, gently come back to starting position.
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